HIIT Cherry Festival Style

"Cherry stomp... mashing cherries"   lasting 1 minute a side... all people either earn point or not. 30 sec rest in between sets
1. lunge pulses L side    2. lunge pulses R side  *must have proper form
2. lunge row... holding bell progressive raise and lower L side      3. '' '' R side
4. 2 minute jump squat, winner with most jumps. Must touch floor and explode with upright hips, hands over head

"The Boardwalk...becoming Boardmen" Plank exercises (make body like a board, tourists rubbing shoulders) 1 minute per exercise, 30 seconds per break. Participants lined up on mats, two rows.   Winners can only receive points twice, then second place finishers receives the points.  Group work 1-4 for points. Solo 5-6 for points. Have fun!

1. Pair-up to the front and back: counting hand touches (alt. L and R)   

2. Pair facing opposing front and back:  touching feet (alt. L and R)

3. Pair to the side:  counting hand touches only on one side that touches, 30 seconds flip sides

4. Pair to the side: counting foot touches, 30 seconds flip sides

5. Front plank dips

6. Side plank dips

"Kettlecornballs, kettlechips, Kettle what? eating contest".  One minute in between sets.  Solo points. 

1. 4 min. Swing challenge.  Count the most swings in 4 minutes. *add 10 if over 50. 

2. 2 min. Upright row challenge.  Count '' '' *add 5 if over 50

3. 1 min. per arm Military Press (no knee bend) Count... add 5 per side if over 50. 

"Gravitron"  10 min
squat... first 5 minutes wall sit.  Longest lasting is winner.  Must be at 90 degree. 

Then alternate squats... yoga squats, plea squats, lateral walks, bridges between "fireworks" starjumps

"Airshow"
1-2. Airplane, one minute on a side
3-4. Airplane to standing knee lift

Music performers "collective soul"
1. collecting ourselves.... dragon, pigeon, shoulder strength for upper back...